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Oven-Baked Cod and Warm Tomato Salsa
Low Carb
High Protein
Calorie Smart
Oven-Baked Cod and Warm Tomato Salsa

with Pesto, Rosemary Potatoes and Baby Gem Salad

40 min
Difficulty: 1/3
Mediterranean

Designed by our chefs for a balanced lifestyle, this Oven-Baked Cod and Warm Tomato Salsa will also teach you an easy way to elevate your dinner and try something new. Warming salsa is a traditional way in Mexico for red salsa to be served. SOURCE OF PROTEIN - Protein contributes to the maintenance of muscle mass.

Allergens

Fish
Milk
Sulphites

Utensils

Baking Tray
Garlic Press
Pan
Zester
Baking Paper

Tags

Low Carb
High Protein
Calorie Smart
Healthy Options
Pescatarian
Ingredients
Potatoes

Potatoes

450 grams

Dried Rosemary

Dried Rosemary

1 sachet(s)

Lemon

Lemon

0.5 unit(s)

Medium Tomato

Medium Tomato

1 unit(s)

Garlic Clove

Garlic Clove

1 unit(s)

Baby Gem Lettuce

Baby Gem Lettuce

1 unit(s)

Cod Fillets

Cod Fillets

2 unit(s)

Lemon & Herb Seasoning

Lemon & Herb Seasoning

1 sachet(s)

Pesto

Pesto

32 grams

Balsamic Glaze

Balsamic Glaze

12 milliliter(s)

Olive Oil for the Salsa

Olive Oil for the Salsa

1 tbsp

Preparation
1
Roast the Potatoes

Preheat your oven to 220°C/200°C fan/gas mark 7.

Chop the potatoes into 2cm chunks (no need to peel). Pop them onto a large baking tray. Drizzle with oil, sprinkle over the dried rosemary, then season with salt and pepper.

Toss to coat, then spread out in a single layer. TIP: Use two baking trays if necessary.

When the oven is hot, roast on the top shelf until golden, 25-35 mins. Turn halfway through.

2
Get Prepped

Meanwhile, zest and halve the lemon. Chop the tomato into small 1cm pieces.

Peel and grate the garlic (or use a garlic press).

Trim the baby gem, halve lengthways, then thinly slice.

3
Add the Flavour

Pat the cod dry with kitchen paper. When the potatoes have 15 mins left, lay the cod onto a lined baking tray. 

Drizzle with oil, sprinkle over the lemon & herb seasoning and season with salt.

4
Into the Oven

Bake the fish on the middle shelf of your oven until cooked through, 10-15 mins. IMPORTANT: Wash your hands and equipment after handling raw fish. The fish is cooked when opaque in the middle.

5
Make your Tomato Salsa

Meanwhile, when the fish is almost ready, heat the olive oil for the salsa (see pantry for amount) in a small frying pan on medium heat. 

Once hot, add the tomato chunks and cook until just warmed through, 1-2 mins.

Gently stir in the garlic and lemon zest and cook until fragrant, 30 secs. Squeeze in some lemon juice and season with salt and pepper.

Taste and season again if needed, then remove from the heat.

6
Finish and Serve

When everything's ready, transfer the cod to your plates and spoon over the warm tomato salsa. Drizzle the pesto over the fish and salsa.

Serve with the rosemary potatoes and baby gem alongside. Drizzle the balsamic glaze and oil over the leaves.

Nutrition per serving

1777

kJ

Energy (kJ)

425

kcal

Energy (kcal)

12.3

g

Fat

2

g

of which saturates

52.8

g

Carbohydrate

9.3

g

of which sugars

7

g

Dietary Fibre

22

g

Protein

0.88

g

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